I’ve been a certified personal trainer for over a decade and when I work with beginners, I always start them off with these four upper-body exercises.
They help you strengthen your shoulders, back and arms, which can improve your posture and make everyday activities, like carrying the shopping, feel bit easier.
You can perform the moves using a simple long-looped resistance band (like this one on Amazon) and a wall. Scroll down for explanations of each move.
1. Wall push-up
Sets: 1-2 Reps: 10-12
- Stand in front of a bare wall.
- Step your feet back, lean forward slightly and place both hands on the wall at shoulder-height
- Keep your spine neutral and core engaged.
- Bend your elbows and bring your chest toward the wall.
- Press through your hands, pushing yourself back to the start.
Trainer tips: Keep your body in a straight line throughout—avoid dropping your hips. The further away your feet are from the wall, the more challenging the exercise is.
2. Banded pull apart
Sets: 1-2 Reps: 12-15
- Hold the ends of a resistance band with an underhand grip at shoulder height.
- Engage your core and, keeping a neutral spine throughout, pull the band apart, squeezing your shoulder blades together.
- Slowly return to the start.
Trainer tips: If you feel discomfort in your neck or shoulders, widen your grip on the band. Avoid arching your lower back as you pull the band apart. Keep your core engaged throughout.
3. Banded row
Sets: 1-2 Reps: 12-15
- Loop the resistance band around a solid structure.
- Hold both ends of the band and stand with feet hip-width apart.
- Engage your core and keep your spine neutral.
- Pull the band towards you, squeezing your shoulder blades together.
- Slowly return to the start.
Trainer tips: Keep your elbows close to your sides and shoulders down and relaxed.
4. Banded overhead press
Sets: 1-2 Reps: 10-12
- Place your feet in the middle of a long resistance band.
- Hold the ends of the band in each hand at your shoulders.
- Engage your core and keep your spine neutral.
- Extend your arms to press the band overhead.
- Lower to the start with control.
Trainer tips: Avoid arching your back as you press. If your band is too short, place one end of the band under one foot and press the other end up, then switch sides.
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